Workouts: Day 1 and 2- March, Wednesday, Thursday, 16, 17 , 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 3/16/2016

Monte Verde #1

 

Workout Option1 – Day 1  (WFI)

WARM UP

5 x 500m row / 20 pushups

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

15# ManMakers               mod                  med.               6                 5               :30/:45

40# Incline db press      mod                  med.               6                 8               :30/:45

50# Curl to Press            mod                  med.               6                 8               :30/:45

Pullups                                mod                  med.               6                 8               :30/:45

 

Workout Option1 – Day 2 (WFI)

WARM UP

Tabata 6 Cycles

Knees to Elbows / Byicycle Crunches

 

ENDURANCE           Intensity      Speed        Sets          R.B.I 

Situps                                        high                   fast                 8                  :20/:10

Bench ball toss                      high                   fast                 8                  :20/:10

Mt. Climbers                          high                   fast                 8                  :20/:10

Wall Sits                                   high                   fast                 8                  :20/:10

 

 

Post totals to comments.

 

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Workout Option 2 – Day 1

Warm Up

 

10 EMOM

10 Du’s (or attempts) / 5 Toes to Bar

 

Skill Practice/Strength

Back Squat

1 – 1 – 1 – 1 – 1 – 1 – 1

 

WOD 

 

For Time

1 Round of:

30 Hang Power Cleans, 115/95#

15  Bar Dips

15  Pullups

then, 2 Rounds of:

20 Hang Power Cleans, 115/95#

10  Bar Dips

10  Pullups

then, 3 Rounds of:

10 Hang Power Cleans, 115/95#

5  Bar Dips

5  Pullups

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 min. EMOM

10 mt. climbers/ 5 Knees to Elbows

 

Skill Practice: 

Deadlift

1 – 1 – 1 – 1 – 1

 

WOD

For Time

1 Round of:

100 Double Unders

50  Squats

25  Push Press, 95/65#

then, 2 Rounds of:

60 Double Unders

30  Squats

15  Push Press, 95/65#

then, 3 Rounds of:

40 Double Unders

20  Squats

10  Push Press, 95/65#

 

Post rounds completed and weights used to comments.

 

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TRX

 

High Torso Rotation

2-3 sets x 15

Side Plank w/ Floor Taps

2-3 sets x 15

Suspended Incline Press

2-3 sets x 15

Atomic Push Up

2-3 sets x 15

 

 

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Mobility

 

 

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Health/Nutrition

Fully Involved

http://mark-vonappen.blogspot.com/2014/01/treat-people-right.html?m=0

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2 Comments

Filed under WOD's

2 responses to “Workouts: Day 1 and 2- March, Wednesday, Thursday, 16, 17 , 2016

  1. Option 2, Day 1
    19:57, 65# push press

  2. Option 2 Day 2
    95# Cleans
    18:12

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